HYROX is not an ordinary race. The combination of endurance and strength makes it a unique challenge that pushes athletes. The HYROX race design (8x 1K runs broken up by 8 workout stations) is there to test strength, stamina, and grit—all in one event.

To succeed, you don’t just need hard training sessions—you need the right habits to make your training stick. So grab your BlenderBottle Shaker and discovery the best training habits to build if you’re preparing for your first (or next) HYROX.

1. Hybrid Fitness Training

HYROX is the ultimate test of strength and endurance. If you only train like a runner, you’ll struggle with the sleds. If you only train like a lifter, the runs will crush you.

Habit to Build: Balance your week with both running and strength training. A mix of interval runs, tempo runs, and heavy lifting will help you develop the hybrid engine HYROX demands.

2. Master the Movements

The eight workout stations are always the same: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, lunges, and wall balls. Familiarity breeds efficiency.

Habit to Build: Dedicate at least one training day per week to practicing these exact stations. Smooth technique = faster transitions and less wasted energy.

3. Prioritize Recovery

With training this intense, your body needs to recover well to adapt and improve. Skipping recovery often leads to burnout or injury.

Habit to Build: Lock in consistent sleep, add mobility work, and refuel properly after every session. A quick protein shake in a BlenderBottle® Shaker right after training helps kickstart muscle repair and keep you ready for the next session.

4. Fuel for Performance

Nutrition can make or break your HYROX performance. You need steady energy for the runs and strong recovery for the lifts.

Habit to Build: Treat food as fuel. Prioritize carbs before sessions, hydrate consistently, and make protein part of your daily routine. Having a reliable shaker (cough, cough) on hand ensures you never miss those recovery windows.

5. Train with Intensity and Consistency

HYROX isn’t won by one great workout—it’s the product of months of consistent, progressive training.

Habit to Build: Set a weekly schedule you can stick to. Mix high-intensity sessions with steady runs, and respect rest days. Over time, consistency compounds into peak performance.

Final Thoughts

HYROX is the ultimate hybrid fitness test—and the best way to prepare is by building strong habits that blend endurance, strength, nutrition, and recovery. Stick with your plan, trust the process, and step onto the starting line ready to conquer every station.